Skip to main content

WARM UP

20 Russian swings
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
First rib love

STRENGTH

Back squats 5×5

SKILL

5mins
Rope climbs working on foot lock and big bites up,
and using feet to slide down with control

WOD

15min AMRAP

4 Strict pull ups
6 Shoulder to overhead 85/55kg
8 Kettlebell swings 32/24kg

COMPETITORS

SESSION 1

  1. Lower body strength 10 x 3 or 15 x 2 @ 5RM weight
  2. Upper body strength 10 x 3 or 15 x 2 @ 5RM weight
  3. Lower body accessory 2 3×10
  4. Upper body pulling accessory 2 3×10
  5. Upper body triceps accessory 2 3×10

SESSION 2

  1. 5min practice hand stand walking
  2. 5min practice hand stand holding and freestanding push ups
  3. 3x15m Farmers carry max weight
  4. WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.